Skip to content

Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

Free calculators Journal About

en de es pt fr ru tr az

Plans

Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

Free calculators Journal

Language: EN

English Deutsch Español Português Français Русский Türkçe Azərbaycanca

Kilopace
30-day mobility & flexibility plan
Build my plan

30-day mobility & flexibility plan

Build your 30-day mobility & flexibility plan

Takes about two minutes. You'll see your numbers before you pay.

Step 1 of 3

Your goal

Goal

Undo desk stiffnessMove without stiffnessWork towards the splitsBetter range for training

Please check this answer.

Which areas feel tight? (optional)

HipsHamstringsShouldersUpper backAnkles

Please check this answer.

Your schedule

Minutes per session

101520

Please check this answer.

Training days per week

4567

Please check this answer.

How flexible are you now?

Very stiffAverageAlready flexible

Please check this answer.

Health check

Anything to work around? (optional)

Lower back painHypermobilityPregnant

Please check this answer.

30-day mobility & flexibility plan

Your numbers are ready

Here's the start of your journal. The full PDF includes everything below.

14 Kilopace No. 14Low impact, every day 30-day mobility & flexibility plan

Choose your edition

Same engine, same evidence. The higher editions ask more and do more with your answers.

The journalEssential €15 ≈ €1 a week over 12 weeks

Weekly tick-off pages, logs and notes
Safety changes for anything you report
References for every method used

RecommendedPro €59 ≈ €5 a week over 12 weeks

Extended intake: training days, sleep, stress, injuries and obstacles
Plan mapped to your weekdays and adjusted for recovery
Bonus modules: warm-up and mobility, habit tracker, progress pages

The full dossierUltra €179 ≈ €7 a week over 24 weeks

24-week programme in two periodised blocks
Personal research dossier: how each study shaped your numbers
Monthly check-in protocol with targets to hit

A few more questions so your edition fits your week, your recovery and anything you need to work around.

Your week

Which days can you train? (optional)

MonTueWedThuFriSatSun

Please check this answer.

When do you usually train?

MorningMiddayEvening

Please check this answer.

Recovery and obstacles

Average sleep (hours)

Please check this answer.

Stress lately

LowModerateHigh

Please check this answer.

Any joints that need care? (optional)

ShoulderLower backHipKneeAnkle or footWrist or elbow

Please check this answer.

What usually gets in the way? (optional)

Not enough timeMotivation dipsTravelFamily and kidsShift workProgress stalls

Please check this answer.

Your history

Your training history

Never trained consistentlyOn and offConsistent for a year or more

Please check this answer.

What matters most?

Long-term healthPerformanceHow my body looksConfidence and energy

Please check this answer.

Start date (optional) (optional)

Please check this answer.

Name for your cover (optional)

Printed on the cover and nameplate of your journal.

Email for your receipt and download link

We send the link once. No newsletters unless you opt in.

I agree that Kilopace uses my answers, including any health information I gave, to build my journal, as described in the privacy policy. I accept the terms of sale.

14-day money-back guarantee
One-time payment. No subscription.
Instant PDF download
Secure checkout by Lemon Squeezy

14 Kilopace No. 14Low impact, every day 30-day mobility & flexibility plan

from

€15

See your numbers free before you pay
14-day money-back guarantee
One-time payment. No subscription.
Secure checkout by Lemon Squeezy

Daily routines of 10, 15 or 20 minutes built only from drills for the areas you choose
Holds that progress from 30 to 60 seconds, with active end-range work from week 2 so new range becomes usable
Tests on days 1, 15 and 30 (toe touch, deep squat, back scratch and knee to wall) so you can measure progress

Kilopace

Training journals built from your own numbers.

General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.

Plans

HYROX training plan
Ramadan training & nutrition plan
Menopause strength training plan
GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)
28-day wall Pilates challenge

Plans

Walking plan for weight loss
Couch to 5K running plan
12-week gym plan for women (glutes & strength)
Calisthenics plan: first pull-up to muscle-up
High-protein fat-loss meal plan
Zone 2 & VO2 max longevity plan
Half marathon training plan
Kettlebell workout plan
30-day mobility & flexibility plan

Kilopace

Free calculators
Journal
About
Terms and refunds
Privacy
Legal notice

© 2026 Kilopace. Payments by Lemon Squeezy (merchant of record). English Deutsch Español Português Français Русский Türkçe Azərbaycanca